PH recipes

Breakfast

Buckwheat porridge

buckwheat porridge; cook ½ cup of buckwheat groats and ½ tsp of ginger in 11/2 cups of water or rice milk. Cook with the lid on until all the liquid is absorbed.

Stir in a tsp of hazelnut butter once served.

 

Millet and coconut porridge

Cook 1/3 cup of millet per person in 3 times the amount of water. After 15 minutes stir in 1 tsp of creamed coconut and cook until all the water has been absorbed and the coconut has melted.

 

Creamy Millet porridge

Cook 1/3 cup of millet per person with some grated root ginger in 3 times the amount of water. Stir in some natural soy yoghurt once served.

 

Energy drink

Blend soaked nuts and seeds (eg: almonds, hazelnuts, sunflower seeds) with 1 tsp of raw cacao powder or carob powder, a tsp of grated ginger and a tsp of wheat grass powder.

 

Soups

Broad bean soup

Sauté an onion in olive oil until it is translucent. Add a cup of broad beans (frozen or freshly shelled) and 2 cups of water. Bring to the boil then simmer for 5-7 minutes until the beans are cooked. Add a teaspoon of miso and blend.

Sprinkle with chopped coriander or parsley.

 

Carrot and butterbean soup

Ingredients
1tbsp olive oil
1 small onion, finely chopped
500g of carrots cut into slices
½ tsp ground cumin
1 tsp bouillon powder
1 tin of butter beans, drained (or cook your own butterbeans after soaking).
1 tsp miso paste

Method

    Heat the oil in a large pan and sauté the onion until soft.
    Add the cumin and carrots and cook for a few minutes.
    Add the bouillon and 1 pint of water and simmer until the carrots are getting soft.
    Add the butter beans and cook for a few more minutes. Add more water if it is too thick.
    Turn off the heat and stir in the miso paste.
    Blend the soup with a hand blender or in a liquidiser until smooth

Pea soup

To serve 1-2
1 small onion
1 tsp olive oil
1 cup of frozen peas
1 tsp miso paste
Freshly chopped mint

    Saute the onion in olive oil until translucent.
    Add the frozen peas and water to cover.
    Simmer until the peas are soft then add some fresh mint and a tsp of miso paste.
    Blend with a hand blender.

Cauliflower and coconut soup

1 onion, finely diced
1 tsp of ginger root, finely chopped
1 tbsp olive oil
1 cauliflower cut into florets
1 tbsp of creamed coconut
Chopped coriander

    Saute the onion and ginger in the olive oil until the onion is soft.
    Add the cauliflower and coat with the oil.
    Add water to cover, bring to the boil and simmer for 10 minutes until the cauliflower is soft.
    Add the creamed coconut and let it melt into the soup.
    Blend until smooth. Serve and sprinkle with chopped coriander.

Butterbean and coriander soup

Ingredients
200g butter beans, soaked overnight in water (or use tinned)
1tbsp olive oil
1 piece of kombu
1 medium onion, finely diced
1tsp black mustard seeds
2 sticks of celery, finely sliced
1tsp vegetable bouillon powder
Tamari to taste
Fresh coriander to sprinkle on top

    Drain and rinse the butter beans and put in a pan with plenty of water. Bring to the boil and boil rapidly for 5-10 minutes skimming off any scum that appears.
    Turn down the heat, add the kombu, cover and simmer until the beans are soft (can be 1-2 hours depending on how old they are).
    Heat the oil in a pan and add the onion and celery. Cook until the onion is almost translucent. Add the black mustard seeds and cook until they start to pop.
    Add the cooked beans and kombu with the bouillon and enough water to cover to the onion mix. Simmer until everything is well cooked.
    Blend the soup with a hand held blender or in a liquidiser. Add tamari to taste.
    Sprinkle with freshly chopped coriander once served.

Salads

Grated beet and sesame salad

To make the salad grate some beetroots and gently toast some sesame seeds. Mix the 2 together with some freshly chopped parsley. Stir in a dressing of olive oil and lemon juice with a dash of tamari soy sauce.

 

Grated vegetable salad

To make the salad grate some beetroots, swede, kohl rabi, carrots and celeriac or anything else you fancy. Stir in pumpkin seeds, chopped herbs and a salad dressing.

 

Coleslaw

Ingredients
¼ of a white cabbage, finely shredded
2-3 carrots, grated
2tbsp apple cider vinegar
2tbsp olive oil
1tbsp tamari
Freshly chopped parsley

    Combine the cabbage, carrots and parsley in a bowl.
    Mix up the dressing ingredients in a jar and shake well.
    Pour on the dressing and mix well.

Mackerel salad

Combine 1 tin of mackerel fillets with some rocket, sliced radishes, cucumber and alfalfa sprouts with a dressing of olive oil and lemon juice.
Red cabbage and celery salad

Ingredients
¼ red cabbage, finely shredded
3 stalks of celery, finely sliced
Freshly chopped parsley
2 tbsp of olive oil mixed with 1 tbsp of apple cider vinegar

    Combine all the ingredients and serve!

Carrot and sprout salad

Combine grated carrots with mixed bean sprouts and an olive oil and lemon juice dressing. Stir in chopped parsley.

 

Watercress salad

Combine a large bunch of watercress with 6 small, finely sliced radishes, 3 sticks of finely sliced celery and some chopped walnuts (preferably freshly shelled).

Pour on a dressing of olive oil, lemon juice and tamari.

 

Sardine salad

Combine 1 tin of sardines with lettuce, cherry tomatoes, cucumber and fresh herbs with a dressing of olive oil and lemon juice.
Celeriac and carrot salad

Ingredients
½ a celeriac
2 carrots
2 tbsp sesame seeds
2 tbsp parsley, chopped
1 tbsp Olive oil
1 tbsp Apple cider vinegar
2 tsp Tamari

Method

    Grate the carrots and celeriac and combine with the sesame seeds and parsley in a bowl.
    Mix the olive oil, vinegar and tamari together in a jar and shake or stir. Pour onto the salad and mix.

Avocado salad

Peel and slice an avocado and combine with mixed green leaves and sliced radishes. Make a lemon and oil dressing and pour on with some freshly chopped herbs.

 

Main Meals

Sprouted Lentil and Millet Bake

Serves 3-4

Ingredients
2 onions, finely chopped
2tsp of olive oil
1tbsp of chopped root ginger
1 cup of millet
1-2 cup of sprouted puy lentils
1 tsp of miso paste
½ kg of carrots, grated
1 tsp of grated nutmeg
2 tbsp of tahini paste
Juice of 1 lemon
1-2tsp of fresh coriander, chopped
½ cup of sesame seeds

    Saute the onions and ginger in the olive oil until the onions are translucent. Add the millet and cook for a couple of minutes, coating the millet with the oil.
    Add 21/2 cups of water, bring to the boil, turn down the heat, cover and cook until all the water is absorbed – about 20 minutes.
    Meanwhile mix the tahini with the lemon juice and some water until you have a smooth paste.
    Just before the millet is cooked drain off 1tbsp of the cooking water and mix with the miso paste. Add this mixture back to the pan along with the sprouted lentils and cook for a minute or so before turning off the heat.
    Mix in the grated carrots, nutmeg, coriander and tahini-lemon mixture.
    Transfer to a lined or oiled oven proof dish.
    Sprinkle the sesame seeds on top and bake in the oven for ½ hour on gas mark 5 or 180C.

Quinoa with sprouted aduki beans and roasted vegetables

Serves 4

Ingredients
1 cup of quinoa
Lots of vegetables (carrots, courgettes, squash, fennel, beetroot – whatever is in season ) chopped
2tbsp olive oil
1tbsp tamari
2tsp thyme
1tsp miso paste
2 cups of sprouted aduki beans per person
Tahini sauce (optional)

Method

    Mix your chopped vegetables with some olive oil and tamari.
    Place on a roasting tin and sprinkle with fresh thyme. Roast in the oven for 40 minutes, gas mark 7 or 220C.
    Meanwhile, cook 1 cup of quinoa per person in 2-3 times the amount of water.
    Once all the water has been absorbed stir in tsp of miso paste that has been mixed with a bit of water and some sprouted aduki beans.
    Turn off the heat, cover and let sit for 10 minutes.
    Serve the vegetables on the quinoa and spoon on tahini sauce if desired.

Lentil vegetable dahl with brown rice

Serves 2 – this should make enough for tomorrow as well

Ingredients
1 cup of red split lentils – preferably soaked
1 cup of brown rice
1 tsp Turmeric
1 tsp Ground ginger
½ tsp Ground coriander
Pinch of cayenne (very hot so beware!)
½ a Cauliflower
1 stalk of Broccoli
A handful of spinach
1tsp Garam masala
Tamari
Nori flakes

Method

    Rinse the rice and put in a pan with twice the amount of water. Bring to the boil, turn down the heat, cover and simmer until all the water is absorbed (about 40 minutes).
    Rinse the lentils and put them in a large pan with plenty of water. Bring to the boil and skim off any scum that appears.
    Turn down the heat, add the spices except the garam masala and simmer for 20 minutes.
    Add the chopped vegetables, tamari and garam masala and cook until the vegetables are soft.
    Serve the dahl on top of the rice and sprinkle with nori flakes.

Chestnut Loaf

Serves 4

Ingredients
1 tbsp olive oil, plus extra to grease the tin
1 large red onion, peeled and finely chopped
3 garlic cloves, peeled and crushed
4 carrots, grated
200 g vacuum-packed chestnuts
50g Brazil nuts
2 tbsp tamari soy sauce
3 tbsp chopped fresh parsley
2 tbsp chopped fresh thyme

Method

    Heat 1 tablespoon olive oil in a large frying pan. Gently cook the onion and garlic for 3-5 minutes, stirring occasionally until softened.
    Place the chestnuts and Brazil nuts in the food processor and blend for 10-15 seconds until roughly chopped. Transfer to a large bowl and add the grated carrots, parsley, thyme and tamari.
    Mix well and spoon into a lined loaf tin. Firm it down well.
    Bake for 40-45 minutes until lightly browned. Remove from the oven and allow to cool in the tin for 5 minutes.
    Carefully loosen with a palette knife and turn out on to a warmed serving plate. Garnish with sprigs of parsley.

Tempeh and vegetable stir fry with almond sauce.

    Chop the tempeh into cubes and marinate in lemon juice and tamari for at least 30 minutes.
    Cut carrots and courgettes into batons, finely chop some kale, shred some red cabbage and cut some broccoli into florets. Finely chop some ginger and garlic if desired.
    Warm some olive oil in a wok or pan and add the tempeh. After a few minutes add the vegetables. Mix them into the oil and add tamari and water to prevent burning. Cook for a few minutes until shiney and still crunchy.
    To make the almond sauce mix some almond nut butter with lemon juice and water until you have the desired consistency. Chopped herbs, garlic or miso can also be added if desired.

 

Carrot and almond loaf

Ingredients
6-8 carrots, grated
3 sticks of celery, chopped
1 cup of almonds
2tbsp of tahini
Juice of ½ a lemon
Tamari to taste
Fresh parsley or coriander, finely chopped

Method

    Put the carrots and celery in the food processor using the S blade. Whizz them up with the lemon juice, tahini and tamari until they are well homogenized. Put them in a bowl.
    Then whizz up the almonds in the food processor until they are well ground down.
    Combine the ground almonds with the carrot and celery mixture and add the chopped parsley.
    Pack this into a loaf tin and cut into slices to serve.

Wild Rice with vegetables and sprouted puy lentils

Serves 3-4

Ingredients

1 cup of wild rice
A selection of chopped vegetables eg: carrots, peas, kale, broccoli
1 cup of sprouted puy lentils
1 tsp of miso mixed with some of the cooking water from the rice
Chopped chervil

    Simmer the rice in 2 cups of water for about 30 minutes.
    Add the chopped vegetables and cook with the lid on for a few minutes.
    Add the sprouted lentils and stir in a tsp of miso cook for a minute or two until all the water has been absorbed.
    Serve and sprinkle on the chopped chervil.

Baked trout with almonds and roasted fennel.

Ingredients
Trout fillets (1 per person)
1-2tbsp of almonds per person
½ a fennel bulb per person
Olive oil
Lemon juice

Method

    Slice the fennel bulb, removing the fronds. Place in an oven proof dish and sprinkle on olive oil. Roast in the oven for 20-30 minutes at gas mark 6/200C
    Place each trout fillet on a piece of foil or baking parchment. Brush with olive oil and sprinkle on lemon juice and flaked almonds. Tuck the fronds from the fennel bulb into the fish. Wrap the foil or parchment into parcels (parchment can be secured with metal paperclips).
    Bake for 10-15 minutes until the fish is cooked through.
    Steam some green vegetables and arrange some watercress and rocket leaves on plates.
    Serve the fish and fennel on top of the leaves and the vegetables on the side

Lentil and Buckwheat slice

Serves 2 – this should be enough for tomorrow as well

1 cup of roasted buckwheat
1 onion, chopped
1 carrot, chopped
1tbsp of olive oil
1 cup of red split lentils, soaked
4 cups of water
1tbsp vegetable bouillon powder
1tbsp tamari soy sauce
2tbsp chopped parsley

    Heat the oil in a saucepan and sauté the onion until soft.
    Add the remaining ingredients (except tamari and parsley) and bring to the boil.
    Cover and simmer for ½ an hour until all liquid is absorbed then add parsley and tamari
    Press into a flan tin and bake at 200C/Gas 6 for ½ and hour.
    Serve hot or cold with vegetables or salad.

Stir fried lentil sprouts with vegetables and quinoa

Method

    Put 2/3 cup of quinoa per person on to cook with 2-3 times the amount of water.
    Cut some carrots into batons, finely shred some red cabbage, cut some broccoli into small florets, finely dice some red onion and grate some fresh ginger.
    Heat some olive oil in a pan and add the onion and ginger. Cook for a few minutes and then add the other vegetables and some tamari. Cover and steam for a few minutes.
    Add some sprouted lentils and cook for a few minutes.
    Serve the vegetables on the rice. Spoon on almond sauce or tahini sauce if using.

Herby Lemon sole

Ingredients

1 tbsp chopped parsley
1 tbsp chopped dill
1 tsp thyme
Juice of ½ a lemon
1 tbsp olive oil
1 lemon sole fillet per person

    In a food processor blend the herbs, lemon juice and olive oil
    Place the fish in a shallow oven proof dish and cover with the herb mixture. Marinate for 1 hour.
    Place in a pre-heated oven on gas mark 6/200C and bake for 15 minutes or until cooked through.

Vegetable curry with brown rice

Ingredients

2/3 cup of brown rice per person – this should make enough for tomorrow’s breakfast
An onion, finely sliced
1 tbsp olive oil or coconut oil
1 tsp each of turmeric, grated ginger, coriander, cumin and curry powder and a pinch of cayenne pepper
A selection of chopped vegetables eg: carrots, courgettes, parsnips, squash, sweet potato, peas.

    Put the rice onto cook in twice the amount of water. Bring to the boil, turn down the heat, cover and leave to cook for 40-45 minutes.
    Saute the onion in the olive oil until the onion is translucent. Add the spices and cook for a few more minutes.
    Add the vegetables and mix them into the spice mixture, Cook for a few minutes before adding ½ cup of water – more can be added if necessary.
    Cover and allow to cook until the vegetables are soft. Check for flavour.
    Serve on a bed of brown rice.

Sprouted bean and avocado salad

Mix together some sprouted beans (aduki, chickpeas, lentils, mung beans) with some sliced avocado and grated carrot. Stir in a dressing of olive oil and apple cider vinegar.
Red dragon pie with green salad

Ingredients
1.5 cups of dry aduki beans, soaked for 12 hours or overnight.
400g of sweet potatoes
2 medium onions, finely chopped
2tsp finely chopped root ginger
1tbsp olive oil
½ swede, chopped
3 carrots, sliced
3 sticks of celery, finely sliced
1 cup of passata
½ cup of soya milk
1 tsp turmeric
1tbsp tamari
Freshly ground black pepper
2tsp paprika

    Drain, rinse and cook the aduki beans until soft.
    Scrub and boil the potatoes until soft.
    Saute the onions with the ginger until the onions are translucent.
    Add the chopped carrots, swede, celery and cook for 10 minutes.
    Add the vegetables to the cooked aduki beans with the passata and tamari and simmer gently until the vegetables are cooked.
    Mash the potatoes with the soya milk and some olive oil and turmeric. Add freshly ground black pepper if desired.
    Transfer the aduki bean mix to a pie dish and cover with mashed potato. Sprinkle with paprika and bake at 180C or gas 5 until golden brown (about 30 minutes).

Quinoa with sprouted lentils and steamed vegetables.

Serves 3-4

Ingredients
1 cup of quinoa
A selection of vegetables eg: kale, cauliflower, broccoli, carrots – chopped
2tsp thyme
1tsp miso paste
1-2 cups of sprouted puy lentils
Tahini sauce (optional)

Method

    Cook the quinoa in 2-3 times the amount of water.
    Once all the water has been absorbed stir in tsp of miso paste that has been mixed with a bit of water and some sprouted puy lentils.
    Turn off the heat, cover and let sit for 10 minutes.
    Meanwhile steam the chopped vegetables
    Serve the vegetables on the quinoa and spoon on tahini sauce if desired.

Roasted Tempeh with vegetables.

    Chop the tempeh into cubes (100g per person) and marinate in lemon juice, olive oil and tamari for 30 minutes.
    Meanwhile chop some vegetables: courgettes, peppers, tomatoes, mushrooms, aubergines work well.
    Put these in the dish with the tempeh and mix in to the marinade. Add a drop more oil if necessary. Sprinkle with chopped rosemary and thyme.
    Bake in the oven on gas mark 7 for 40 minutes.

  Serve with tahini sauce (mix tahini with lemon juice and water until desired consistency is reached; add fresh coriander or garlic if desired – make enough dip for tomorrow as well).

 

Rice and beans

Serves 2-3

Ingredients

2 tsp coconut oil
1 medium red onion, finely chopped
1 tsp root ginger, finely chopped
1 cup of brown basmati rice
3 tbsp of coconut milk
1 tin of borlotti beans, drained and rinsed (or cook your own from dry beans after soaking).
1 tbsp freshly chopped coriander

    Heat the oil in a large saucepan with a lid. Saute the onion with the ginger until soft.
    Add the rice and coat it in oil before adding 2 cups of water. Bring to the boil then simmer with the lid on until all the water has been absorbed (about 30 minutes).
    Stir in the coconut milk and beans and warm through.
    Sprinkle on the coriander once served.

Savoury loaf

Ingredients

2 tsp olive or coconut oil
2 onions, diced
1 clove of garlic, crushed (optional)
2 carrots, diced
2 sticks of celery, chopped
2 cups of cooked green or brown lentils
100g of ground almonds
100gms of oat flakes
1 tsp thyme, chopped
1 tsp oregano, chopped
¼ pint of vegetable stock
2 tsp miso paste
2 tbsp of sesame seeds

    Saute the onion in the oil until transparent.
    Add the garlic and cook for a few minutes.
    Add the celery and carrots and some of the stock and cook until the vegetables are softened.
    Combine the lentils, ground nuts, oatflakes and herbs.
    Mix the miso with a spoonful of the stock and then mix this with the lentil mixture.
    Add the lentil mixture to the cooked vegetables with enough stock to bind.
    Turn into a lined loaf tin and sprinkle with sesame seeds.
    Bake for 40 minutes on gas 5 or 190C

Aduki bean stew

Serves 4

Ingredients

250g aduki beans, soaked for 12 hours at least
1 onion, peeled and finely chopped
2 tsp of grated root ginger
1 pinch of cayenne pepperbr 1 strip of kombu
2 carrots, trimmed, peeled and thickly sliced
Half a butternut squash, peeled, deseeded and cut into chunky pieces
250g curly kale
2 tsp of miso paste
4tbsp of fresh chervil, chopped

Method

    Drain the beans and rinse well. Place in a saucepan of water and bring to the boil. Boil hard for 15 minutes and skim off any scum that arises.
    Turn down the heat, add the onions, ginger, cayenne and kombu, cover and simmer until the beans are soft – about 45 minutes.
    Add the carrots and squash and simmer for a further 10 minutes.
    Add the kale and cook for a few minutes until just tender.
    Mix the miso with a bit of the cooking water and return the mix to the pan.
    Sprinkle with chervil.

Dips, Sauces and Snacks

Hummous

Ingredients

1 tin chickpeas juice of 1 lemon
3-6 cloves garlic
2 dsp tahini
1/3 cup olive oil
2 dsp tamari soy sauce
sea salt if required
fresh chopped herbs e.g.: coriander, parsley, basil

    Blend all ingredients until smooth. Can be refrigerated or frozen until needed.

Fruit and Nut Truffles

Ingredients

Soaked nuts eg: almonds, hazelnuts, brazil nuts, pecans
Soaked dried fruit eg: apricots, dates, prunes, figs
A dash of almond extract
Sesame seeds or desiccated coconut

    Drain the nuts and rinse. Drain the dried fruit but reserve the water.
    In the food processor blend the soaked nuts with the dried fruit. Add a drop of the fruit soak water if necessary and a dash of almond extact.
    Blend until you have a thick paste.
    Form the mixture into small balls and roll in the sesame seeds or coconut.
    These keep well in the fridge in an airtight container for a week.

Seed balls

Ingredients
50g pumpkin seeds
50g sunflower seeds
50g sesame seeds
2 sticks of celery finely diced
1 tsp mixed dried herbs
4tsp lemon juice or water
1tsp miso paste
Freshly chopped parsley or coriander

Method

    Grind the seeds thoroughly in a food processor or nut mill. Some juicers also have an attachment for this.
    Add the celery, dried herbs, water or lemon juice and miso and blend until the mixture holds together.
    Roll into balls and sprinkle on fresh parsley or coriander

Cannellini bean dip

Ingredients
1 can of cannelloni beans, drained and rinsed
1 garlic clove, crushed
Juice of half a lemon
1tbsp tamari
A bunch of basil leaves or basil in oil condiment

Method

    Place the beans, garlic, lemon and tamari in a blender and blend until you have a rough pate.
    Add the basil leaves or basil condiment and blend briefly.

Pea puree

Ingredients
1 leek, finely chopped
2tsps olive oil
300g of frozen peas
Mint leaves, finely chopped
Vegetables for steaming (try celeriac, fennel and carrots)

Method

    Heat the oil and sauté the leek until well cooked.
    Add the peas to the cooked leeks with some boiled water and heat until the peas are cooked (just a few minutes). Add the mint and puree with a hand blender on in liquidiser.
    Place the pea puree on plates and put the salmon fillet on top with the spinach and leeks.

Almond sauce or dip

Ingredients
½ cup of soaked almonds
A bunch of fresh basil
½ tsp wholegrain mustard
1 clove of garlic, crushed
Juice of half a lemon
3 tbsp olive oil

Method

    Combine the soaked almonds with the basil, mustard, garlic, lemon juice and olive oil in a food processor and blend until smooth. Add water until the desired consistency is reached.

Tamari – ginger gravy

Ingredients
½ pint of vegetable stock
Tamari
1-2tsp Grated ginger
1 tbsp arrowroot or kudzu

    Put the stock into a pot and heat gently. Add tamari and ginger (taste to check for quantities).
    Dissolve the arrowroot in 1tbsp of cold water and add to the stock.
    Continue cooking until the mixture thickens and becomes clear.

Celery Boats

Cut some celery stalks into 2-3 inch lengths. Fill the cavity with pumpkin seed butter. Sprinkle on sesame seeds.